Manion

CrossFit Regional WOD #2

Today was fun at the Fletcher home gym. Chelle had FIVE girls come over for a WOD. 3 of them had never done CrossFit. Had them do 4 rounds of: 20 lunges Run 400M 20 lunges 20 burpees 25 squats They were devestated and they had fun too. I watched all the little kids while they were doing it. Then I did this WOD but for the hang cleans I did 45 reps of 135lb power cleans (ground to shoulder). Hang cleans are bad for me. This WOD sucked... after doing a 2K row you don't really need to do anything else! TT 18:23 Row went about 7:40 (was pacing some, PR is 7:09), then the pistols took 5 minutes cos my legs were fried... then the cleans were just a matter of survival.

21, 15, 9 DL/HSPU

JJ

Bench Press 3-3-3-3-3

Hey guys... was out sick for a few days. Did a killer mtn bike ride Sunday (95 minutes, most of that climbing) and today I went back and made up "Michael" to get back into things. There was a hero WOD I missed so I have two buddies coming over tomorrow and we are going to make that one up. It was the one with 4 rounds of BJ, burpees, and squat cleans. Can't remember what it was called... have it written on the whiteboard upstairs. Keep after it boys. Consistency = results.

Tabata Muscle Ups and Clean and Jerks

Back Squat 2's

12 minutes of rope climbs and pushups

RUNNING FRAN

Run 800, 10 rounds of 1 legged squats and HSPUs, Run 800

10-1 CTBs, 30" BJs, and GHDs

five rounds of handstand walks and 50 squats

Run 800, 10 rounds of pullups and dips, Run 800

Run 5K

"Pheezy"

Run 800, 10 rounds of K2E and Twinkies, Run 800

the twinkie move looks like a great move for my back... cheap way to do reverse hypers!

30 155 lb squat clean and jerks

Lunges and Burpees

Took a few days after I got the rope to figure out the way to climb it, but here's a quick video of an example of me getting up that thing. It hurts in ways that other stuff just doesn't. I get all sorts of weird pangs and pulls and soreness from climbing rope. None of it is injurous though, just strains me!

Underwater swim and squats